TOPIC 1: CONCEPTS OF PHYSICAL ACTIVITY, EXERCISE, AND WELLNESS TOPIC 2: HEALTHY EATING HABITS AND TRAINING PRINCIPLES

Physical Education - promotes optimum development of the individual Food - the essential source of nutrients needed by the body to perform
physically, socially, and emotionally. tasks
Physical Activity - body movement produced by the contraction of skeletal Nutrients - what the body uses to do physical activities
muscles Exercise - a planned and structured type of physical activity Types of nutrients: carbs, fats, proteins, vitamins, minerals, and water
Physical fitness - the ability of an individual to perform daily tasks without Macronutrients - nutrients that the body needs in large amounts
fatigue
-Carbs - chief source of energy in the Philippines diet, starches, sugar
Warm-up - the preparation or conditioning of the body physically and
mentally before an exercise, heart rate is increased -Fat - provides a concentrated source of energy, and stores fat-soluble
vitamins such as vitamins A, D, E, and K
Cool-down - the period in which the body tries to return to its resting state,
heart rate is decreased *The body can synthesize all fatty acids except linoleic and linolenic*

Wellness - the overall state of being in good health, both physically and -Eicosanoids - hormone-like compounds that help in blood pressure
mentally. Involvement in making positive choices. regulation
-Protein - body-building nutrient, muscle growth and repair of cells

8 DIMENSIONS OF WELLNESS: Provide a comprehensive framework for Micronutrients - nutrients that the body needs in small amounts only
understanding and enhancing various facets of an individual’s well-being. -Vitamins - regulators of body processes
- Physical, Spiritual, Emotional, Occupational, Intellectual, Fat-soluble Vitamins: A, D, E, K
Environmental, Financial, Social.
Water-soluble Vitamins: C, B Complex
Benefits of exercise:
-Water – constitutes the body’s fluid compartment, the medium in which
- Promotes cardiovascular health by improving blood circulation all of the cell’s chemical reactions occur
- Stress-reliever, releases endorphins
- Minerals - building blocks of body tissues like bones, teeth, and muscles
- Mental sharpness and cognitive function
- Better Sleep Pinggang Pinoy - simple plate model to convey the right food group
proportions
Sedentary lifestyle – Lack of physical exercise or activity, inactivity
Go – Energy, Grow – Body Building, Glow – Body Regulating
Food Labels - carry useful information to help you make informed choices
Health-Related Components and Assessments - contribute to the
about what you and your family eat and drink.
development of fitness and health, developed first before skill-related
components
Muscular Strength - the ability of the muscles to exert maximal force Training - a systematic method of physical conditioning. It follows a
systematic process of repetitive, and progressive exercise of work.
Muscular Endurance - the ability of the muscles to persistently and
repeatedly exert force over a period of time BASIC TRAINING PRINCIPLES: used in designing an exercise program that is
specific and safe for an individual.
Flexibility - the ability of the joints to move within a normal range of motion
-Individual Differences - factors that affect how an individual responds
-Flexion - bending a body segment
to training
-Extension - straightening a body segment
-Adaptation / Use - the way the body responds to the training program
-Abduction - moving limbs away from the body
-Overload - to make the muscle stronger, give it greater workload than
-Adduction - moving limbs towards the body usual
-Progression - overload must be progressive, gradually increasing
Body composition - the total make-up of the body, lean body mass and -Reversibility / Disuse - if the energy systems are not utilized, it
body fat deteriorates
Lean Body Mass - muscles, bones, nervous tissues, organs -Specificity- training is effective if it is made specifically for that
Body Fat - stores energy for later use, maintenance of life individual
Body Mass Index - weight/height (in m) squared, ratio of fat to muscles Metabolic specificity - training a specific energy system
IOTF - International Obesity Task Force, proposed the BMI Categories in asia Neuromuscular specificity - training a specific muscle group

BMI Classifications: -Recovery - the amount of time the body is allowed to rest and recover

-Underweight = less than 18.5 -Variation - the need of the body to undergo changes

-Normal = 18.5 - 22.9 -Time pattern - exercises should be done at any time of the day
-Risk of obesity = 23 - 24.9
-Obesity I = 25 - 29.9 FITT Principle: a tried-and-true method of putting together an efficient
workout plan. It’s especially useful if you’re someone who thrives on
-Obesity II = 30++ structure.
-Frequency - How often an individual should exercise in a week?
Waist-Hip Ratio - healthy = .85 under for women, .90 under for men, -Intensity - How difficult is the level of the exercise?
1.00+ has a high risk of developing heart diseases -Time - How long is the duration of the exercise?
Waist-Hip Ratio formula = waist (cm or in) / hip (cm or in) -Type - What is the mode of the exercise?
Cardiovascular endurance = the ability of the heart lungs and blood vessels
to supply oxygen to the different muscles
Rate of Perceived Exertion – A subjective way of determining the intensity
that you exert while doing your activity
Core Muscle Strength and Stability Test (CMSST) – Monitor the
development of an athlete’s core strength and endurance
Movement Competency Screen (MCS) - The ability to move free of
dysfunction or pain, made up of five movement exercises
-Body Weight Squat, Lunge & Twist, Push Up, Bend & Pull, Single Leg Squat